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Bulgur wheat is a whole grain; technically it’s cracked wheat, that is cleaned, par-boiled, dried, and then sifted into tiny little bits. Sometimes it gets confused with cracked wheat but cracked wheat is not pre-cooked, so that my friends, is the major difference between the two.
One cup of cooked bulgur wheat has about 150 calories, 8 grams of fiber, and 6 grams of protein. It’s also rich in minerals and B vitamins, so it makes a great addition to your clean and delicious diet (note: it does contain gluten, so if you are sensitive to gluten, you’ll want to keep that it mind).
It has a mild, nutty, earthy flavor and a fairly coarse texture (think something a little heartier than couscous or quinoa). And because bulgur is par-boiled before you even buy it, it cooks really quickly, which is not something most whole grains can say for themselves.
As a matter of fact, you don’t even need a stove to make bulgur wheat, all you need is a bowl and some hot water.
Simply take one part bulgur wheat and cover with two parts boiling water, place a lid or a dish towel over the top and let it sit on the counter for fifteen to twenty minutes. If you have any excess water left after that time simply drain it out, and you’ll have yourself some delicious bulgur ready to go.
It’s really just that easy!
So now that I’ve got you all excited about bulgur wheat, how about a few recipes to get you started? Here you go!
Cumin Kissed Garbanzo and Bulgur Wheat Salad
Combine 1 cup cooked bulgur wheat with 1 cup garbanzo beans, 1 diced red pepper, and a tbsp. fresh chopped parsley. In a separate bowl combine 2 tbsp. of lemon juice, 2 tbsp extra virgin olive oil, 1 clove crushed garlic, ½ tsp. ground cumin and some salt and pepper. Whisk that all together, drizzle over the top of the salad, mix and enjoy!
Super a simple and delicious salad. Perfect as a light lunch to a side dish for dinner or a bbq or cookout.
Maple and Raisin Bulgur Wheat Breakfast Cereal
Combine ½ cup bulgur wheat with 1 cup almond milk (or any milk you prefer), 1 cup water, ¼ cup raisins, and a pinch of salt. Bring to a boil and then simmer for 10-15 minutes, stirring on occasion. Top with some ground cinnamon and enjoy!
More bulgur wheat deliciousness from around the web:
- Tomato Bulgur Soup with Warm Spices from WholeFoods
- Breakfast Bulgur with Poached Mixed Berries from Giada
- Tabbouleh Recipe from Simply Recipes
- Bulgur Wheat and Kale Salad from FoodNetwork
And be sure to check back in later this week, because I will be sharing a recipe for my beloved Strawberry Tabouli Salad (made with bulgur wheat!).
Learn more about bulgur wheat and see both recipes demonstrated in this video: